Wednesday, 12 Dec 2019

3 Sets:
7 x Single Arm Dumbbell Bench Press (Each Side)
200′ Single Arm Overhead Carry (Change Every 50′)
Aim is to better last week. We repeat primers on the second week, with a new set on the third week.

Push Press
4 Sets of 6
Rest 2 Minutes Between Sets. Take from the rack.
This is the first of a progression. We are aiming to start at 90-100% of our recently completed 10RM Push Press.

Conditioning
“Geico”
AMRAP 15:
60 Double Unders
30/21 Calorie Erg Bike
10 Thrusters (155/105)
Kilos: 70/48

Body Armor
4 Giant Sets:
16 Weighted Sit-ups
12 Romanian Deadlifts
8 Pausing Barbell Rows
Rest 2 Minutes Between Sets.

For a video overview on the reasoning behind Body Armor, click HERE.